Foods High in Vitamin D: Nourish Your Body With the Sunshine Vitamin

What Is Vitamin D and Why Is It Important?

Vitamin D is a fat-soluble vitamin that functions more like a hormone in the body. It affects nearly every system in your body—including your bones, immune cells, and even your brain.

Key Functions of Vitamin D:

• Helps the body absorb calcium and phosphorus for strong bones and teeth
• Supports a healthy immune system
• Plays a role in mood and brain health
• May help prevent autoimmune conditions, osteoporosis, heart disease, and certain cancers

Vitamin D is produced in your skin when exposed to sunlight, but it’s also found in specific foods, either naturally or through fortification.

 Signs You Might Be Deficient in Vitamin D

Vitamin D deficiency is incredibly common—especially in colder climates or during winter months.

Common symptoms include:

• Fatigue and low energy
• Bone or muscle pain
• Frequent colds and infections
• Depression or mood swings (especially seasonal affective disorder)
• Hair thinning
• Poor wound healing
• Weak immunity
• Bone loss or fractures

If these sound familiar, a blood test can confirm your vitamin D levels.

Top 12 Natural Food Sources of Vitamin D

Here’s a breakdown of the best natural and fortified foods to boost your vitamin D intake.

1. Cod Liver Oil 

• Vitamin D: ~1,360 IU per tablespoon (over 200% RDA!)
• Also high in vitamin A and omega-3 fatty acids
• Can be taken in capsules or liquid form

2. Fatty Fish (Salmon, Mackerel, Sardines, Tuna) 

• Wild salmon: ~600–1,000 IU per 3 oz
• Canned sardines: ~270 IU per 2 sardines
• Canned tuna: ~230 IU per 3 oz
• Fatty fish are not only rich in vitamin D, but also protein and heart-healthy fats

3. Egg Yolks 

• Vitamin D: ~40–50 IU per yolk
• Pasture-raised or vitamin D-enriched eggs may contain more
• A versatile, budget-friendly option for daily intake

4. Beef Liver 

• Vitamin D: ~50 IU per 3 oz
• Also provides vitamin A, iron, and B12
• Best eaten in moderation due to high vitamin A content

5. Cheese (especially Ricotta and Swiss) 

• Vitamin D: ~6–10 IU per ounce
• While not a high source, cheese contributes modest amounts
• Ricotta contains slightly more D than other cheeses

6. Mushrooms (UV-exposed varieties) 

• Vitamin D2: ~400–500 IU per cup (raw, UV-treated)
• Only plant-based source of vitamin D (in the form of D2, less bioavailable than D3)
• Check for “UV-exposed” on the label—regular mushrooms don’t contain D

🥛 Top Fortified Foods With Vitamin D

Fortified foods are crucial for those who don’t consume fish or animal products. Here's what to look for:

7. Fortified Milk (Dairy & Plant-Based) 

• Vitamin D: ~100 IU per 1 cup
• Includes cow’s milk, almond milk, soy milk, oat milk (check labels)

8. Fortified Orange Juice 

• Vitamin D: ~100 IU per 1 cup
• Great option for breakfast, especially for vegetarians

9. Fortified Breakfast Cereals 

• Vitamin D: ~40–100 IU per serving
• Combine with fortified milk for a D-boosted meal
• Check the label—some brands offer 10–20% of your daily need

10. Fortified Yogurt 

• Vitamin D: ~80–120 IU per container
• Also offers calcium and probiotics for gut health

11. Fortified Tofu & Soy Products 

• Vitamin D: ~80–100 IU per 3–4 oz
• Ideal for vegan or plant-based diets

12. Fortified Margarine or Spreads 

• Vitamin D: ~60–100 IU per tablespoon
• Be mindful of added oils or trans fats—choose healthier brands

Tips to Boost Vitamin D Naturally

In addition to eating vitamin D-rich foods, here are a few simple ways to optimize your levels:

 1. Get Sensible Sun Exposure

• Aim for 10–20 minutes of direct sun on face/arms a few times a week (without sunscreen)
• UVB rays help synthesize vitamin D—but cloud cover, skin tone, age, and latitude all impact production

2. Consider a Supplement

• Vitamin D3 (cholecalciferol) is more bioavailable than D2
• Dosages range from 1,000–5,000 IU, but consult your doctor for personalized advice

3. Pair Vitamin D with Healthy Fats

• Since it’s fat-soluble, absorb more by eating vitamin D foods with avocado, olive oil, nuts, or fatty fish

Vitamin D Is Essential—And Easy to Get With the Right Foods

Vitamin D isn’t just about bones—it’s about total health: immunity, energy, hormones, and mood.

While sunshine plays a key role, your diet can fill in the gaps—especially in winter, during cloudy days, or if you wear SPF (which blocks D synthesis).

To Recap:

• Fatty fish, eggs, liver, and fortified foods are your best dietary sources
• UV-exposed mushrooms are a great plant-based option
• Supplement wisely if you’re at risk for deficiency
• Eat D-rich foods with fat for better absorption
• Don’t forget regular sunlight and blood testing if concerned